Ama-Prunes ayisithelo esomile futhi esiphilile esisiza ukuthuthukisa umsebenzi wokuzivikela womzimba futhi esisiza ekulweni nezifo eziningi. Lo mkhiqizo onomsoco uqukethe inani elikhulu lamavithamini kanye nefayibha. Kuvunyelwe ukufakwa ekudleni kwabantu abanesifo sikashukela. Kodwa-ke, kuyadingeka ukwazi ukuthi ungadla kanjani lo mkhiqizo ekudleni onesifo sikashukela sohlobo 2.
Inkomba ye-Glycemic nenani lamandla
Ama-Prunes angumkhiqizo ophansi wekhalori. I-40 g yomkhiqizo iqukethe akukho ngaphezu kwe-100 kcal. Inkomba ye-glycemic yezithelo ezomisiwe iyunithi engama-29.
Ama-Prunes angumkhiqizo ophansi wekhalori. I-40 g yomkhiqizo iqukethe akukho ngaphezu kwe-100 kcal.
Iplamu iqukethe i-calcium, i-sodium, i-fluorine, i-zinc, i-magnesium, ithusi, i-iron, i-ascorbic acid, i-beta-carotene, i-tocopherol nezinye izinto.
Ukulimaza Nezinzuzo Zama-Prunes ama-Diabetes
IPlum inezindawo zokwelapha ezilandelayo:
- iguqula ukumelana kwesikhumba ezilondeni ezithathelanayo;
- ukuvimbela ukwakhiwa kwamatshe ezinso;
- unemisebenzi ye-antianemic;
- inemiphumela ye-choleretic ne-diuretic;
- kwenyusa ukusebenza kahle namathoni;
- ivuselela ukudluliswa kokufakwa kwezinzwa emithanjeni.
Kunemikhawulo eminingana ekusetshenzisweni kwezithelo ezomisiwe kuma-diabetes. Zivame ukuhlotshaniswa neqiniso lokuthi ama-prunes acasulayo ukuhamba kwamathumbu. Ngakho-ke, umkhiqizo awuthandeki nge-colic kanye ne-cramping, ukuqhakaza kanye nohudo olunamandla.
Izinzuzo zamaplamu omisiwe ziqinisekiswa yimiphumela yezifundo eziningi. Kodwa-ke, ochwepheshe abeluleki abanesifo sikashukela ukuba basebenzise kabi lesi sithelo esomile.
Isizathu esiyinhloko ukugcwala okukhulu kwe-glucose kumkhiqizo. Noma kuma-prunes omisiwe, okuqukethwe kwawo kufinyelela ku-18%.
Odokotela ababeki ukuthi banikezwe isifo sikashukela, kepha kepha musa ukwenqabela ukusetshenziswa kwezithelo ezomile ekudleni.
Lapho usebenzisa ama-prunes, ushukela ungena emzimbeni kancane kancane futhi udliwa ngokushesha, okuchazwa okuqukethwe okuphezulu kwefayibha ezitsheni ezomisiwe. I-GI ephansi ivumela ukwakheka kwezibopho eziqinile ze-cholesterol, inomthelela ekumbeni kwayo nasekuthuthukiseni isimo sesiguli.
Ngabe ama-prunes angalashwa ngesifo sikashukela sohlobo 2?
Kwabashukela, ama-prunes angaba kukudla okunempilo ngokweqile.
Abantu abanesifo sikashukela bavame ukunikezwa imishanguzo ukuze banciphise amazinga abo e-iron, futhi lesi sithelo esomile singanxephezela ukulahleka kwaso.
Ama-Prunes agcwalisa amaseli nge-oksijini futhi aqinise ukuqina kwe-hemoglobin.
Iziguli ezinomdlavuza wesifo sikashukela sohlobo 2 ziqala ukuvuvukala kwezicubu ezithambile, kanye nokusetshenziswa okuhleliwe kwemithi kukhipha ukomisa. Ama-Prunes aqukethe i-potassium eningi, engaxazulula le nkinga.
Ngaphezu kwalokho, ubuningi bamaminerali, amavithamini nezinye izinto eziwusizo kuzohlinzeka abanesifo sikashukela ngokusekelwa okusebenzayo.
Ushukela uvezwa kuma-prunes ngesimo se-fructose ne-sorbitol. Lezi zinto azephuli okujwayelekile ushukela wegazi, ngoba azinawo amandla okukhuphula kakhulu amazinga kashukela.
Izithelo ezomisiwe futhi ziqukethe ama-antioxidants amaningi avimbela ukwenzeka kwezifo ezingamahlalakhona futhi anciphise nengozi yezinkinga zesifo sikashukela.
Kodwa-ke, ama-prunes wesifo sikashukela sohlobo 2 kufanele adliwe kuphela ngemuva kokubonana nodokotela.
Ungayikhetha kanjani induna?
I-plum eye yomiswa ngokwemvelo ine-sheen ekhanyayo nombala omnyama ngokuphelele.
Ama-Prunes agcwalisa amaseli nge-oksijini futhi aqinise ukuqina kwe-hemoglobin.
Ngenqubo yokukhetha isithelo esomile, kubalulekile ukunaka izithelo ezithambile kancane, ezi-nokunwebeka futhi ezinamafutha. Uma kukhona i-brownish tint, kungakuhle ukwenqaba ukuthenga umkhiqizo, ngoba lokhu kubonisa ukucubungula okungafanele kweplamu.
Ukuze ukwenze ngokwakho, kunconywa ukuthi uthathe amaplamu avuthiwe futhi anamanzi. Ngasikhathi sinye, kungcono ukushiya ithambo kuzo.
Izinhlobonhlobo ezithandwa kakhulu futhi ezinempilo ye-plum yiHungary. Kufanele igcinwe endaweni emnyama ngaphandle kwezithasiselo ezikhethekile ezisuselwa kumakhemikhali.
Ukubona ukusetshenziswa kwezivimbelalwazi ekusebenzeni kwama-prunes, kudingeka ukuthi kugcwaliswe amanzi isigamu sehora. I-plum yemvelo izoshintsha ibe mhlophe kancane, futhi umkhiqizo osetshenzwe ngamakhemikhali uzogcina ukubukeka kwawo kwangempela.
Ngaphambi kokusebenzisa, iplamu eyomile kufanele igezwe kahle, igcotshwe ngamanzi ashisayo futhi ishiywe emanzini apholile amahora amaningi.
Izinhlobonhlobo ezithandwa kakhulu futhi ezinempilo ye-plum yiHungary. Kufanele igcinwe endaweni emnyama ngaphandle kwezithasiselo ezikhethekile ezisuselwa kumakhemikhali.
Ngingadla malini?
Ku-mellitus yesifo sikashukela, akudingekile kuphela ukuqapha i-glucometer, kodwa futhi nokulawula inani lokudla elisetshenzisiwe.
Kwabanesifo sikashukela, odokotela batusa ukudla izithelo ezi-2 eziphakathi nendawo nsuku zonke. Inani elinjalo lomkhiqizo lizosizakala kuphela.
Ngaphezu kwalokho, kungakuhle ukuthi uhlanganise izithelo ezomile ne-casseroles, okusanhlamvu, ama-yoghurts nezinye izitsha eziphambili.
Ungadliwa
Namuhla kunezindlela eziningi zokupheka ezisebenzisa iplamu ezomile. Lesi sithelo esomile senza ukuthi isidlo sibe mnandi futhi sithokozise.
Isaladi
Izakhi zokwenza isaladi:
- lwesinaphi
- ifilidi yenkukhu ebilisiwe;
- ukhukhamba (okusha);
- iyogathi enamafutha amancane;
- 2 ama-prunes.
Ukuze ulungiselele isaladi, udinga ukunquma kahle zonke izithako zalo. Zisakaze epuletini ezingqimbeni, uthela iyogathi kanye nesinaphi. Kulokhu, kufanele unamathele kulokhu kulandelana okulandelayo: okokuqala, inkukhu iyafakwa, bese ukhukhamba, iqanda nezipuni.
Indishi eqediwe kufanele ibekwe esiqandisini. Kufanele kudliwe okusha. Impilo yamashalofu ephezulu yizinsuku ezingama-2-3.
Isaladi Ready kufanele ibekwe esiqandisini. Kufanele kudliwe okusha. Impilo yamashalofu ephezulu yizinsuku ezingama-2-3.
Jam
Ukwenza ijamu, udinga ukuthatha i-zest zimu, ulamula nama-prunes.
Isitsha silungiswa ngokuya ngohlelo olulandelayo:
- imbewu ikhishwa ezithelweni;
- i-zest zest kanye nezipuni zinqunywe;
- izakhi zihlanganiswa kahle esitsheni;
- ipani lokuthosa lishiswa ngomlilo; ingxube kumele ibiliswe kuze kube yilapho kwakheka isisi esiningi;
- i-sweetener, isinamoni kanye ne-vanilla zingangezwa uma zifunwa.
Ijamu elilungele kufanele lifakwe kancane. Kunconywa ukuyigcina endaweni epholile futhi emnyama.
I-curd zrazy ngama-apricots omisiwe
Ukuze ulungiselele lokhu kudla, udinga ukuthatha izithako ezilandelayo:
- ama-prunes
- uwoyela wemifino;
- ufulawa;
- iqanda;
- ushizi ophansi wekotishi.
Okokuqala udinga ukwengeza iqanda, isinamoni (i-vanilla) nefulawa ku-curd ebigaywe nge-grinder yenyama. Inhlama ye-curd kumele ixoxwe kahle. Ukusuka ezintweni ezivelayo kufanele ugobe ikhekhe, lapho udinga ukubeka khona izithelo ezimbalwa ezomisiwe. Imiphetho yamakhekhe ivaliwe futhi inikezwe ijamo elifiselekayo. Iso eliphumelelayo kufanele lithosiwe ezinhlangothini ezi-2 kawoyela.
Izithelo muesli
I-Muesli ngokufakwa kwama-prunes ilungiselelwe kusuka kwizithako ezilandelayo:
- iplamu eyomile;
- iyogathi
- i-oatmeal porridge.
I-Krupa ithululelwa nge yoghur bese ifakwa imizuzu engu-15. Ngemuva kwalokho, izithelo ezomisiwe zengezwa engxubevange.
Ukusetshenziswa kwalezi zitsha kusiza ukwenza ngokwejwayelekile ukulingana kwezakhamzimba emzimbeni we-diabetes.
